Condensed and Intense Circuit Workout

by ashleyd on November 30, 2012

Good morning from the friendly Delta skies. I have heard this line many times but today especially, I really have such gratitude for the Delta team at JFK.

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I had a really bad taxi experience this morning as we arrived at JFK and the taxi told me his credit card machine wasn’t working. After some tough words and the help of a nearby police officer he finally “fixed” the problem. I was so flustered thinking about this and getting excited about the bachelorette weekend that as I went through security, I left my carry on suitcase. I didn’t notice it because the weight of my computer bag on my shoulder and how rushed I was to make it down to the gate in time and get breakfast. As I walked to the gate they asked me if I needed a pink tag. That’s when I looked down and realized I didn’t have my bag. I am so blessed that they did everything in their power, with only 10 minutes before the plane door had to close, to get my bag back to me. Sweet Dorothy drove like a madwoman screaming in her Jamaican accent that I had a wedding to get to and had to get my bridesmaid dress at security to anyone who stood in the way of her cart. This sounded better in her opinion then “move this woman has a bachelorette to get to and a race to run” but it was hilarious regardless. The security team even met us halfway since we were going all the way from Delta terminal 2 to terminal 4. So while I know that Delta, nor any airline for that matter, is perfect, they definitely one a point in my book today. I wish I could give each of them holiday bonuses!

Now that I’ve shared a story of gratitude with y’all let’s get on to the post!

Breakfast

If you are a long time reader, then you know that my go to travel breakfast is Starbucks. A perfect oatmeal, banana and iced unsweetened green tea just can’t be beat! I normally add the package of nuts to the oats for some added protein and healthy fats along with a dash of the brown sugar.

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If you’ve never tried adding brown sugar to your oatmeal you definitely should as a little bit goes a long way and the flavor can’t be beat!

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I’m enjoying this morning’s oatmeal with a banana and a side of studying. I am getting PADI Scuba certified this year, finally, and it requires some studying in advance. On December 11-13th I will spend time in the pool each night from 8-11pm with Pan Aqua in New York doing all my course work and after completing the 3 nights and passing 4 tests I’ll be able to do my 4 qualifying dives down in St. Croix over New Years!

Condensed and Intense Boot Camp

I realized, going through pictures this morning, that I forgot to share an awesome boot camp Bo created for us last week. We both wanted to work off some of the wine and turkey we enjoyed on Thursday and figured that a boot camp together was a perfect option. But, don’t worry, this workout can be done on your own at a gym as well. The entire workout took us 45 minutes but you can do bits and pieces of it or just 1 circuit group if you’re short on time!

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Cardio Blast #1:

  • 1 minute jumping jacks
  • 1 minute jump rope

Strength Blast #1

Cardio Blast #2:

  • Set a treadmill to 1 incline and spring 1/2 mile as fast as possible while maintaining the same speed the whole time and ensuring you don’t overexert yourself. For reference, Bo went at 8.5 and I went at 7.8.

Strength Blast #2

Cardio Blast #3

  • Set a treadmill incline to 11.0 and walk a half mile as quickly as possible, pumping your arms for momentum. For reference, Bo and I both walked at 4.0-4.5 for the half mile.

Strength Blast #3  (repeat #2)

Cardio Blast #4

  • On a rowing machine set the resistance to flywheel resistance to 7 then row 1,000  meters as quickly as possible ensuring proper form is maintained the entire time to reduce risk of injury.

As always, be sure to do some gentle warm-up and stretching before any workout and go at your own pace.

Question: I’m working on a video series of workouts that you all can do on your own over the holidays whether you’re in your parents basement, in your tiny apartment, or at a hotel. Any special requests? My goal is for the first video to go live by next Friday, in time for those people starting the holidays early!

{ 8 comments }

Gwen November 30, 2012 at 3:33 pm

<3 What a morning! Have tons of fun this weekend!

megan November 30, 2012 at 3:36 pm

hi ashley, i really like your blog and hope that you have a safe flight! regarding videos or workouts/prescribing exercise, do you feel that there is any liability or moral issues with doing so without any type of exercise science degree or personal training certification? as a person with a masters in exercise physiology, i grow more and more frustrated with bloggers giving exercise routines to the masses without any type of education other than their own personal experience. i find it quite irresponsible as there are risks with exercise, especially when done wrong. just some food for thought!

Jamie @ StudioEats November 30, 2012 at 4:04 pm

I left my bag at security just like that once. I only noticed as I was boarding the plane and had to run back. Have a fun weekend!

Erin November 30, 2012 at 5:35 pm

I LOVE Starbucks oatmeal!! Discovered it in June and I’ve been hooked ever since!

Liz P November 30, 2012 at 6:17 pm

I saw your instagram on this and have been waiting for the breakdown! I really like that you posted the actual speeds you used for the cardio vs. saying something like “7-8 RPE”. I never know how fast I should really be going!

Silvia @skinny jeans food November 30, 2012 at 8:51 pm

why did you need to involve a police officer for the taxi? did the guy want cash or take you as a pawn? scary….

Katie @ Talk Less, Say More November 30, 2012 at 11:28 pm

That circuit looks awesome! LOVE!

Nicola December 1, 2012 at 10:11 am

Looking forward to your workout videos, Ashley! I’m sure I’ll be motivated by whatever you post, but I’d love to see something with a bit of variety. I get a bit bored of squats, lunges, push-ups, planks, dips, step ups and their variations. Is there anything cool and challenging that you know and can share with us?

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